If it is important to you, you will find a way.

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 92FLow 62F
  • Temp: 86F
  • Hum: 49%
  • W: 9mph W
TUESDAY
Partly Cloudy
High 82F
Low 62F
WEDNESDAY
Partly Cloudy
High 83F
Low 64F
THURSDAY
Light rain shower
High 83F
Low 67F
FRIDAY
Partly Cloudy
High 87F
Low 65F

Saturday - April 20

Bike
  • 3h 35m 57s
  • 60.10 miles
  • 16.70 Mi/hr

I'll load my Garmin later, this is close. Road with Scott W., Peter, Kevin B and Luke today, all very good bikers. I took a route that turned out to be very tough but a great training ride.

  • Calories out: 5689 From lifestyle:2673, From activities:3016
  • Health data: Hours slept: 7

Friday - April 19

Run
  • 36m 10s
  • 3.10 miles
  • 11m 40s /Mi

Calves slightly sore from last weekend's race so I just took it easy this morning. Nothing painful but I didn't want to overdo it with Huntersville Sprint coming up.

Sport #1
  • Chiropractic
  • 30m

Hamstring band stretches, rolled feet. Post run.

Saw Dr. Sullivan for my chiropractor adjustment. Doc, Scott Glover and Roger will be heading down to Charleston tonight for this weekend's tri.

Sport #2
  • Stretching
  • 10m

Hamstring band stretches, rolled feet. Post run.

Saw Dr. Sullivan for my chiropractor adjustment. Doc, Scott Glover and Roger will be heading down to Charleston tonight for this weekend's tri.

  • Calories out: 3404 From lifestyle:2787, From activities:617
  • Health data: Hours slept: 7

Thursday - April 18

Wednesday - April 17

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    3
    25
    25
    35
    35
  • BACK - Upright row
    3
    25
    25
    50
    50
  • BICEPS - Straight Bar Standing
    3
    25
    25
    40
    40
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    45
    45
  • CORE - Back Bridges
    1
    1
    1
    0
    0
  • CORE - Crunch, Alternate Knee Lift
    3
    10
    10
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    5
    5
    0
    0
  • LEGS - Lunges
    2
    25
    25
    40
    40
  • LEGS - Squats, Rythm
    3
    25
    25
    50
    50
  • SHOULDERS - Alternate Standing DB Press
    1
    25
    25
    20
    20
  • SHOULDERS - Clean and Press
    3
    25
    25
    50
    50
  • SHOULDERS - Rotator Cuff - Front
    1
    25
    25
    15
    15
  • TRICEPS - Back Dips
    1
    20
    20
    0
    0
  • TRICEPS - Skull crushers
    3
    25
    25
    45
    45

  • Calories out: 3214 From lifestyle:2795, From activities:418
  • Health data: Hours slept: 8

Tuesday - April 16

Sport
  • Stretching
  • 15m

Rolled feet, wall stretches, foam roller and band work. Starting to lose the soreness in the calves and was able to walk down the stairs almost normally this a.m.

Lost my right toe nail on Sunday, it peeled off from the left after an epson salt bath.  

  • Calories out: 2895 From lifestyle:2852, From activities:44
  • Health data: RHR: 66 Hours slept: 7

Monday - April 15

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    3
    25
    25
    35
    35
  • BACK - Upright row
    3
    25
    25
    50
    50
  • BICEPS - Straight Bar Standing
    3
    25
    25
    40
    40
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    45
    45
  • CORE - Back Bridges
    1
    1
    1
    0
    0
  • CORE - Crunch, Alternate Knee Lift
    3
    10
    10
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    5
    5
    0
    0
  • LEGS - Lunges
    2
    25
    25
    40
    40
  • LEGS - Squats, Rythm
    3
    25
    25
    50
    50
  • SHOULDERS - Alternate Standing DB Press
    1
    25
    25
    20
    20
  • SHOULDERS - Clean and Press
    3
    25
    25
    50
    50
  • SHOULDERS - Rotator Cuff - Front
    1
    25
    25
    15
    15
  • TRICEPS - Back Dips
    1
    20
    20
    0
    0
  • TRICEPS - Skull crushers
    3
    25
    25
    45
    45
Sport
  • Stretching
  • 15m

Rolled feet, foam roller, wall stretches and band stretches.

Still sore in calves from Saturday's run, but decided to do body pump tonight anyway.  It worked out, I just knocked the weight down a little.  

  • Calories out: 3259 From lifestyle:2795, From activities:464
  • Health data: RHR: 62 Hours slept: 7

Sunday - April 14

wsandford's Training Log


 April 2013 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals